To lower down your cholesterol you will have to include low cholesterol diet foods and avoid high cholesterol food. Diet plays an important role to prevent high cholesterol level and reduce bad cholesterol. Let’s see those best and effective foods that lower cholesterol levels naturally should be included in your diet one by one.
Top 5 Foods That Lower Cholesterol Levels
Including oat’s, walnuts, olive oil, omega 3 fatty acids and green tea in your diet is the best and natural ways to lower cholesterol.
Oats contain soluble fiber. This soluble fiber helps to reduce your low-density lipoprotein (LDL) means the bad cholesterol level . This bad cholesterol can increase the risk of heart attack and strokes. In the intestine, these soluble fibers stick to bad cholesterol and stop it from being absorbed by the intestine. It does not allow bad cholesterol to deposit in your arteries and just get rid of it as waste. Hence oats is one of the best foods that lower cholesterol levels naturally.
You can include soluble fibers like kidney beans, sprouts, apples, pears, barley, and prunes. Our body should get 25 gms of fiber a day, including soluble and insoluble fiber. 1.5 cups of oatmeal contain 6 grams of soluble fiber and it is enough to lower your bad cholesterol.
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Walnuts are rich in polyunsaturated fats and found helpful in lowering bad cholesterol. Walnuts are good for a healthy heart. It keeps blood vessel healthy. Walnuts reduce chances of heart disease. Nuts are high in calories, so a handful a day, or about one ounce is enough.
3. Olive oil
Olive oil is rich in monounsaturated fatty acids, which is good for the healthy heart and . It is high in calories so do not eat more. 2 tablespoons of olive oil per day are recommended.
4. Fish and omega-3 fatty acids
Eating fish is always beneficial for lowering bad cholesterol. Fish contain high levels of omega-3 fatty acids. Omega-3 fatty acid reduces blood pressure and developing a blood clot. You can find good source of omega -3 fatty acids in
- Lake trout
- Albacore tuna
You can grill, steam, broil or bake the fish. Eating twice a week is recommended.
5. Green tea
Green tea is rich in antioxidants, which reduces high blood pressure symptoms. It’s lower down your bad cholesterol (LDL) and leaving your good cholesterol (HDL) untouched. Hence, green tea is listed in top foods that lower cholesterol levels naturally.
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Other changes to your diet
Reduce intake of saturated fats like meat, cheese, butter, cakes, cookies and other oil which are bad for your cholesterol level.
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